HEALTHY LIVING (Part 2)

 
NUTRITION

For A Healthy Living

Definition of Nutrition

Nutrition is anything that provides nourishment and maintenance of life and growth.

There are six categories of nutrients that the body needs to acquire from food: protein, carbohydrates, fat, fibers, vitamins and minerals, and water.

v Proteins
Protein supplies amino acids to build and maintain healthy body tissue. There are 20 amino acids considered essential because the body must have all of them in the right amounts to function properly. Twelve of these are manufactured in the body but the other eight amino acids must be provided by the diet. Foods from animal sources such as milk or eggs often contain all these essential amino acids while a variety of plant products must be taken together to provide all these necessary protein components..

v Fat

Fat supplies energy and transports nutrients. There are two families of fatty acids considered essential for the body: the omega-3 and omega-6 fatty acids. Essential fatty acids are required by the body to function normally. They can be obtained from canola oil, flax seed oil, cold-water fish, or fish oil, all of which contain omega-3 fatty acids, and primrose or black currant seed oil, which contains omega-6 fatty acids

v Carbohydrates

Carbohydrates are the body's main source of energy and should be the major part of total daily intake. There are two types of carbohydrates: simple carbohydrates (such as sugar or honey) or complex carbohydrates (such as grains, beans, peas, or potatoes). Complex carbohydrates are preferred because these foods are more nutritious yet have fewer calories per gram compared to fat and cause fewer problems with overeating than fat or sugar. Complex carbohydrates also are preferred over simple carbohydrates by diabetics because they allow better blood glucose control.

v Vitamins and Minerals
Vitamins are organic substances present in food and required by the body in a small amount for regulation of metabolism and maintenance of normal growth and functioning. The most commonly known vitamins are A, B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), B12 (cobalamin), C (ascorbic acid), D, E, and K. The B and C vitamins are watersoluble, excess amounts of which are excreted in the urine. The A, D, E, and K vitamins are fat-soluble and will be stored in the body fat.
Minerals are vital to our existence because they are the building blocks that make up muscles, tissues, and bones. They also are important components of many life-supporting systems, such as hormones, oxygen transport, and enzyme systems.
Water helps to regulate body temperature, transports nutrients to cells, and rids the body of waste materials

Benefits of Good Nutrition
       i.  A healthy diet is essential for good health and nutrition.
     ii.   It reduces the risk of non-communicable diseases, such as heart disease, diabetes and cancer.
  iii.   Lower high level of cholesterol.
   iv.   It boosts immunity
     v.  It increases energy level.
   vi.  Also reduces high blood pressure